Nsuns upper body only

Powerlifting program nSuns combined with accessories. Very High volume.
Dynamic double progression(each set has its own progression,example set 1 : 100kg x12, set 2: 100x8, set 3: 90x12, you add weigth when you reach max Number of rep for that set) on T2 Accessories and double progression(keep the same weigth on all sets, and try to complete all required reps over time )on T3
There Is not core volume , neck nor forearms, you can do those if you feel like It or if you have time. I didnt put them Simply because a workout would  take too long.
Dont immediately set your TM at your 100% , or you Will fail After the First week . Put around 80% and each training max session see how you performed. Each week your TM changes based on your repetition on the amrap set (this Is for T1 only)
The progressions for the following week are based on how many reps you get:

If you get 0-1 reps, your TM stays the same

If you get 2-3 reps, your TM will increase by 5 lbs / 2.5 kg

If you get 4-5 reps, your TM will increase by 10 lbs / 5.0 kg

If you get more than 5 reps, your TM will increase by 15 lbs / 7.5 kg

The T1 amrap set are on day 2,3,4,5
Remember to set It pretty low so that It kinda peaks at week 4 and you can deload setting It back above your previous TM.
Deloading Accessories Is recommended but not necessary

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Week 1

Week 2

Week 3

Week 4

Bench Press (Barbell)

Overhead Press (Barbell)

Barbell Row

Wznosy Sent

Incline Bench Press (Barbell)

Bench Press (Dumbbell)

Pull-Up (Neutral Grip, Weighted)

Face Pull

Pendlay Row

Bicep Curl (EZ Bar)

Bench Press (Close Grip)

Rozpiętki

Lat Pulldown

Seated Row (Cable)

Wznosy Chrystusy

Scapular Press

Overhead Tricep Extension (Cable)

Bicep Curl (Cable)

0 reviews for Nsuns upper body only